Food Additives – Are They Harmful To Our Health?

Food additives will be substances that turn out to be a piece of a food item when they are included during processing or making of that food. Food additives are chemicals added to nourishments to keep them new or to upgrade their shading, flavour or composition. They might incorporate nourishment colourings, flavour enhancers (Fennema, 1996).

food additives

food colouring

Most food additives are recorded on the item name, alongside different fixings, in a diving request by weight. Here and there, the added substance is spelt out in full. At different times, it is spoken to by a code number: for instance, cochineal might be recorded as Colouring; sodium sulphite might be appeared as preservative. For a considerable length of time, fixings have served valuable capacities in an assortment of food. Our predecessors utilized salt to save meats and fish, added herbs and flavors to enhance the kind of nourishments, saved organic product with sugar, and cured cucumbers in a vinegar arrangement (McCann et al., 2007).

There are a huge number of fixings used to make nourishments.  The Food and Drug Administration, FDA keeps up a rundown of more than 3000 fixings in its information base “Everything Added to Food in the United States”, a considerable lot of which we use at home each day e.g., sugar, heating pop, salt, vanilla, yeast, flavors and colors ( Downs, 2008).

Still, a few buyers have worries about added substances since they might see the long, new names and consider them complex synthetic mixes. Indeed, every nourishment we eat – whether a just-picked strawberry or a custom made treat – is comprised of concoction intensifies that decide flavor, shading, surface and supplement esteem. All food additives are painstakingly managed by government powers and different worldwide associations to guarantee that nourishments are sheltered to eat and are precisely named.

Why Are Food and Colour Ingredients Added to Food?

food additives

Here are a few reasons why food additives are added to food:

  • To Maintain or Improve Safety and Freshness: Preservatives moderate item waste created by mold, air, microbes, organisms or yeast. Notwithstanding keeping up the nature of the nourishment, they control tainting that can bring about foodborne disease, including life-undermining botulism. One gathering of additives – cell reinforcements – forestalls fats and oils and the food containing them from getting to be rotten or building up an off-flavor. They likewise avoid cut new natural products, for example, apples from turning cocoa when presented to air.
  • To improve or maintain Nutritional Value: Vitamins and minerals are added to numerous food to compensate for those ailing in a man’s eating routine or lost in handling, or to upgrade the healthful nature of a nourishment. Such stronghold and enhancement has lessened lack of healthy food in the U.S. furthermore, around the world. All items containing included supplements must be suitably marked.
  • Enhance Taste, Texture and Appearance: Spices, normal and fake flavors, and sweeteners are added to improve the essence of food. Nourishment hues keep up or enhance appearance. Emulsifiers, stabilizers and thickeners give food the composition and consistency customers anticipate. Raising operators permit heated products to ascend processed preparing. A few food additives control the causticity and alkalinity of food, while different fixings keep up the taste and advance of nourishments with decreased fat substance (Fennema, 1996).

“Direct” food additive are frequently added during processing to:

  • Include supplements
  • Process or set up the food
  • Keep the food fresh
  • Make the food appealing

Direct food additives might be man-made or common.

Common food additives include:

  • Herbs or flavors to add flavours to food
  • Vinegar for pickling food
  • Salt, to save meats

“Circuitous” food additives will be substances that might be found in processed food  or after it is handled. They were not utilized or set as a part of the nourishment deliberately. These added substances are available in little sums in the last item (McCann et al., 2007).

Types of food additives                        

The different types of food additive and their uses include:

  • Anti-caking agents – stop ingredients from becoming lumpy.
  • Antioxidants – anti oxidizer
  • Artificial sweeteners – sweetener
  • Emulsifiers – anti-clotting agent.
  • Food acids – maintain the acid level.
  • Colours – enhance colour.
  • Humectants – keep foods moist.
  • Flavours – flavor agent.
  • Flavour enhancers – increase the power of a flavour.
  • Foaming agents – maintain uniform aeration of gases in foods.
  • Mineral salts – enhance flavour.
  • Preservatives – stop microbes from multiplying and spoiling the food.
  • Thickeners and vegetable gums – enhance texture
  • Stabilisers and firming agents – maintain even food dispersion.
  • Flour treatment – improves baking
  • Glazing agent – improves appearance and can protect food.
  • Gelling agents – alter the texture of foods through gel formation.
  • Propellants – help propel food from a container.
  • Raising agents – increase the volume of food through the use of gases.
  • Bulking agents – increase the volume of food without major changes to its available energy.
food additives

flavour enhancers










Food additives serve five fundamental capacities.

  1. Give the food a smooth and predictable composition:
  • Emulsifiers keep fluid items from isolating.
  • Stabilizers and thickeners give an even surface.
  • Anticaking operators permit substances to stream unreservedly.


  1. Enhance or protect the supplement esteem:
  • Numerous food and beverages are invigorated and advanced to give vitamins, minerals, and different supplements. Illustrations of ordinarily strengthened nourishments are flour, grain, margarine, and milk. This makes up for vitamins or minerals that might be low or ailing in a man’s eating routine.
  • All items that contain included supplements must be named.


  1. Keep up the wholesomeness of nourishments:
  • Microscopic organisms and different germs can bring about food borne diseases. Additives diminish the waste that these germs can bring about.
  • Certain additives save the flavor in prepared merchandise by keeping the fats and oils from turning sour.
  • Additives likewise keep new natural products from turning chestnut when they are presented to the air.
  1. Control the corrosive base equalization of nourishments and give raising:
  • Certain additives change the corrosive base equalization of nourishments to get a specific flavor or shading.
  • Raising operators that discharge acids when they are warmed respond with preparing pop to offer bread rolls, some assistance with caking, and other heated merchandise rise.
  1. Give shading and upgrade flavour:
  • Certain hues enhance the presence of food.
  • Numerous flavors, and additionally characteristic and man-made flavors, draw out the essence of food (Luke, 1995).

food additives2

FOOD ADDITIVES SIDE EFFECTS                               

Most worries about food additives need to do with man-made fixings that are added to food.

Some of these are:

  • Anti-infection agents given to food producing animals, for example, chickens and cows
  • Cancer prevention agents in sleek or greasy food
  • Artificial sweeteners, for example, aspartame, saccharine, and sodium cyclamate
  • Benzoic corrosive in natural product juices
  • Lecithin, gelatins, corn starch, waxes, gums, and propylene glycol in food stabilizers and emulsifiers
  • A wide range of colours and colouring substances
  • Monosodium glutamate (MSG)
  • Nitrates and nitrites in sausage and other prepared meat items (U.S. Food and Drug Administration, 1993).


Diagnosing Food Additives affectability

In the event that you think you might have a food additive affectability, it’s essential to look for expert help since the majority of the manifestations you might be encountering can likewise be brought on by different issue.                                                                                                                     It might keep a food journal and note painstakingly any unfriendly responses. On account of an affectability being recognized, the typical practice is to wipe out every suspected food from the eating regimen and after that reintroduce them one by one to see which added substance or added substances causes the response. This ought to just be done under medicinal supervision, since a percentage of the responses –, for example, asthma (Downs, 2008).


For further reading on this important subject check out this article written by Mike Geary, a certified Nutritionist Expert:-

Grocery Store Health Deception – Understanding the Truth about Food Labels


IFIC. Food Additives Nutrition – Nutrition, Function, Side Effects – NY Times Health Information. Available from:

U.S. Food and Drug Administration. (1993). Everything Added to Food in the United States. Boca Raton

Fennema, Owen R. (1996). Food chemistry. New York, N.Y: Marcel Dekker. p. 827.

Martin Downs, MPH (2008). “The Truth About 7 Common Food Additives”

McCann, D; Barrett, A; Cooper, A; Crumpler, D; Dalen, L; Grimshaw, K; Kitchin, E; Lok, K; et al. (2007). “Food additives and hyperactive behaviour in 3-year-old and 8/9-year-old children in the community: a randomised, double-blinded, placebo-controlled trial”. Lancet 370 (9598): 1560–7.

Luke, B.(1995). Nutrition applied to injury rehabilitation and sports medicine. Boca Raton: CRC Press. p. 151.

Superfoods For Weight Loss

What is a superfood? It’s not a chocolate Poptart or a cookie – things that taste super – but foods that have great health benefits including superfoods for weight loss. These superfoods tend to be high in vital vitamins and minerals that also aid bone health, blood health, skin health, and aid digestion. It’s important to do your own research into the foods you’re eating. Maybe you’ll find something fantastic in your research but to fill in that white space here are some tips for you.

superfoods for weight loss


Suggested list of superfoods for weight loss:-

  • Oats

100% whole grain, oats have lots of benefits that are good for you. They are high in fibre and the insoluble fibre that you find in oats help maintain your digestive system as they don’t get absorbed. They are also high in protein, which helps growth and repairing tissue.

 Put a mug of oats into a tupperware box and pour organic yogurt/Greek yogurt on the top, and leave it in the fridge overnight. The next morning you’ll have a delicious tub of overnight oats as the yogurt has seeped into the oats. Chop up some of your favourite fruits and sprinkle them on top – there’s a healthy, delicious breakfast.

  • Avocados

Avocado has suddenly become super popular. It’s now one of the most popular food items to be bought from a store. Food bloggers are raving about it and so they should be. Avocado is high in healthy fats – don’t be alarmed. Fat can be healthy. They slow down digestion, improves eyesight and by adding them to your diet, recent survey results found that it decreases your appetite.

Mash up some avocado in a bowl and squeeze in some lime juice. Spread it thickly across a slice of toast (brown bread is better) and top with sliced turkey, season with black pepper. It’s a quick snack that will leave you feeling full and not craving more.

  • Blueberries

Blueberries are packed with antioxidants! This tasty little fruit is highly recommended by health professionals. They’re anti-inflammatory and can supposedly lower your risk of getting certain cancers. They’re high in vitamin C, fibre and there is only 83 calories for one cup of blueberries!

Blueberries are fantastic in smoothies. They go with everything! Or sprinkle them on top of overnight oats, porridge or simply with yogurt. Super tasty.

  • Grapefruit

Grapefruit is very hit and miss. Some people love it and some people hate it, but either way, it’s good for you and there is only 53 calories in a serving of grapefruit. Studies show that it reduces cholesterol, boost metabolism and are rich in vitamin C.

Grapefruit can be bought in bottles from the store and drank or chop it up and put it with a simple salad. This gives your simple green salad a bit of a kick and a healthy boost.

  • Broccoli

One serving of broccoli has around 30 calories, which is very little and perfect if you’re trying to lose weight. It’s also full of vitamin C and K. High in folate, vitamin A and so much more. Broccoli is also high in fibre, so you feel fuller quicker meaning you won’t have such large portions or go back for seconds.

Broccoli soup is delicious. Boil chicken stock in a pan with the broccoli, allow it to boil and go tender before transferring it to the blender. Add salt and pepper. A little bit of bread. A delicious and healthy meal is ready.

  • Spinach

Spinach isn’t just for Popeye. It’s rich in iron, which is fantastic for your blood and is also a great source of vitamin A and K. It’s low in fat and low in cholesterol. One cup of spinach is just 7 calories. It’s definitely good to include into your diet.

Spinach smoothies are fantastic, you don’t taste the spinach but you get all the health benefits. Add it to a smoothie with a bit of peanut butter and almond milk, a banana or an apple – delicious.


There are plenty of books on the market about superfoods for weight loss and so much more information out there for you to read.

Here are a few that I have read and found to be very beneficial:-

Simple Superfoods Package

Super Foods Weight Loss  

Green Smoothie 7 Day Diet Plan

There are also a lot more superfoods for weight loss available for you to get your hands on with plenty of benefits. Find which suit you and get in the kitchen!

Note: it’s important to see your doctor if you planning on changing your diet or including more of a certain vitamin/mineral.


Acid Reflux Food to Avoid

What acid reflux food should I avoid? This is a question most gastroesophageal reflux disease sufferers struggle upon. Promoting healthy nutrition that is based on avoiding certain foods while increasing the intake of others has the potential to confer significant long-term health benefits among acid reflux sufferers. Lifestyle and dietary alterations are considered to be an integral and inseparable part of any long-term holistic GERD treatment.

acid reflux food

The foods we consume play an important role when it comes to keeping our body’s delicate natural inner balance. Since certain foods and dietary habits have been found to directly and indirectly promote the aggravation of acid reflux, avoiding those foods and adopting specific dietary habits for optimal digestion while suffering from acid reflux could have a tremendously positive effect on your existing medical condition.

The following are examples of these types of Acid Reflux food:

1. Coffee and other caffeine containing beverages lead to increased acidity, so avoid large amounts of coffee. Try to limit your daily coffee consumption to two cups or less. It possible, split your coffee cup into two half cups, and reduce coffee drinking before the bedtime.

2. Alcohol can irritate the stomach and relax the LES muscle, leading to increased acidity and reflux.

3. High-fat foods are among the biggest culprits behind GERD symptoms. They take longer to digest and not easily eliminated out of body, thus increasing the chances acid will splash up into your esophagus. The only exceptions are omega-3 fatty acids from fish and fish oil, which are in fact powerful anti-inflammatory agents.

4. Chocolate contains a great deal of caffeine and fat. This may increase acidity and worsen digestion and hence should be avoided. If you are a devoted chocolate enthusiast, go for dark, organic varieties, and eat no more then two to three tiny squares two to three times per week.

5. Milk and milk-based products that contain a big proportion of calcium should also be avoided before bedtime.

6. Peppermint, spearmint and other mints can worsen acid reflux symptoms. Avoid foods that contain strong mints, including mint-based herbal teas.

7. Acidic foods (such as oranges and tomatoes) and cruciferous vegetables (onions, cabbage, cauliflower, broccoli, spinach, brussels sprouts) promote the opening of the esophageal sphincter, thus increasing acid reflux.

So what acid reflux food should you avoid? With these dietary changes and a healthy motivation to alter your lifestyle, you can be on your way to overcoming gastroesophageal reflux disease and improving the quality of your life and well-being. Whatever your medical condition is, when you finally decide to improve your quality of life, you can literally choose to cure GERD and prevent its recurrence, by adopting the holistic approach. You will have the power to make it happen


This article is based on the book, “Heartburn No More” by Jeff Martin. Jeff is an author, researcher, nutritionist and health consultant who dedicated his life to creating the ultimate acid reflux solution guaranteed to permanently reverse the root cause of heartburn and acid reflux and naturally and dramatically improve the overall quality of your life,  without the use prescription medication and without any surgical procedures. Learn more by visiting his website:

5 Benefits Good Nutrition

If you’re wondering what the benefits of good nutrition are you’ll be glad to know there are many. Proper nutrition is important because it is linked with your health. When you eat nutrition dense foods you are giving your body the necessary building blocks for your body systems to function over your lifetime as well as fuel your body. This article today will focus on 5 benefits good nutrition

5 benefits good nutrition

By eating a proper diet of lean protein, green leafy vegetables, healthy fats and unprocessed carbohydrates you will enjoy many health benefits  and will be able to reduce the risk of heart disease, help control your weight, increase your energy levels, improve your brain health and increase your teeth and bone strength.

Here are details of 5 benefits Good Nutrition:-

1. Reduce Risk of Heart Disease
If your current diet consists of too many saturated fats, cholesterol, trans fat and sodium you are putting yourself at a greater risk of heart disease. In particular too many trans fats and saturated fats will damage your artery walls creating plaques and increases your blood cholesterol levels. These things will increase your chance of heart disease.

By avoiding these fats and replacing them with “healthier fats” such as polyunsaturated and monounsaturated fats you will decrease the likelihood of having higher blood pressure and unhealthy levels of cholesterol.

Good sources of these healthy fats include: avocados, oily fish, nuts and seeds.

2. Help Control Your Weight
By eating the same amount of calories that you expend on a daily basis you will be able to maintain a healthy body fat percentage and weight level. If you eat more calories than you expend in a day then your body will store this energy as body fat. In general, nutrient dense foods such as vegetables, fruits, lean proteins and whole grains contain less calories than highly processed foods and sugars. Not to mention they contain a high amount of nutrients that your body needs to function and stay healthy.

3. Increase Your Energy Levels
You can experience the immediate benefit of increased energy levels by switching to a healthy diet. You can prevent blood sugar fluctuations by eliminating sugars, refined carbohydrates and excess fats such as white breads or sweets & lollies. Unprocessed carbohydrates take a longer time to digest and release energy at a steady rate, meaning your blood sugar will not go through large spikes and dips. Examples of good carbohydrates include vegetables, fruits and whole grains.

4. Improve Your Brain Health
According to the Alzheimer’s Association, the risk of higher cholesterol levels and Alzheimer’s disease is linked with diets rich in saturated fat and cholesterol. You can reduce this risk however by having a higher level of ‘healthy fats’ (polyunsaturated and monounsaturated) in your diet. Moreover these will help protect brain cells and lower cholesterol levels.

5. Increase Teeth and Bone Strength
Throughout our life healthy bones and teeth are necessary and become increasingly more important as we age. To prevent bone loss we should consume enough calcium to maintain a healthy level of bone density and strength. Good sources of calcium include:

Dairy Products: yoghurt, cheese, milk
Dark Green Vegetables – broccoli, bok choy


As we’ve learned there are many benefits to good nutrition including reducing your risk of heart disease, controlling your weight, increasing your energy levels, improving your brain health and increasing your teeth and bone strength.

Let these 5 benefits good nutrition start you on your path to a healthier life today!

If you still need further advice on good nutrition there are some great books that you can read which give great information on eating healthily. The ones that I recommend are as follows:-




Check them out if you are interested

James Kelly

High Wycombe, Western Australia, 6057


Benefits Good Nutrition – Welcome!

We live in a world where many people are so busy with their life schedules they often neglect to spend time choosing good nutritious food and enjoying benefits good nutrition and so resort to eating highly processed  junk food ( see picture below ) often devoid of the nourishment and proper fuel our bodies need for healthy active lives.

benefits good nutrition

Welcome to Benefits Good Nutrition!

This website ‘Benefits Good Nutrition’ is devoted to educating its readers on the health benefits of eating good nutritious meals to keep us lean, fit and healthy.

It is a well known fact that your body is like a well-tuned motor car that requires good fuel to keep it running properly. If you feed your body with the right fuel in the nature of good nutritious food, it  will be fully functional and aglow with energy. A healthy diet and lifestyle combined with regular exercise can not only help in treating preventable diseases such as obesity and diabetes, but can also reduce the risk of cardiovascular diseases.

Check out these two YouTube videos which give information on my other 2 health and wellness websites:-

Keep fit and healthy!

James Kelly

High Wycombe, Western Australia, 6057